Deadlift

• find your max set of 4 reps in two working sets

Every 2:00

Goal is to add weight every week or start @ 50% of 1RM Back Squat

4x

1) 6 x Front Squat
2) 8 x Back Squat
3) 10 x Step Back Lunge

3x2
3x1
*Full squat snatch from the floor.
*Can go up to heavy but no fails nor max out attempts.

Back Squat 6x3 (stay heavy)

First do the technique with stick and with light dumbbells.

shoulder press with bar 3x5

21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups

Open Workout 16.4

13min AMRAP of

• 55 Deadlift 225lbs/155lbs (102kg/70kg)
• 55 Wallball 20lbs/14lbs (9kg/6kg)
• 55 Cal row
• 55 Handstand pushup

4 x 5

AHAFA (As Heavy As Form Allows)

(~75% of 1RTM)

3min rest between sets

Week 4 Deload:
Back Squat use 90% of max and then;
40% x 5, 50% x 5, 60% x 5
Stick to above and No max reps on last set

10 x alkavalla minuutilla

1. leuanveto/rinta tankoon
2. käsilläseisontapunnerrus